The Best Tips For Older Runners

Welcome to The Running Week awesome Runner! 💪🏻 Matteo Here!

Today I’m excited to announce a new partnership with COROS! COROS has decided to support The Running Week and I can't wait to tell you about their products!

In today’s edition:

1. The Best Tips For Older Runners

2. Static Vs Dynamic Stretching

3. Eliud Kipchoge Comments on Kelvin Kiptum’s World Record

4. Last Week Training Sessions

But before starts, here’s the 3 things I’m loving of my COROS Pace 3:

1. Better looking watch UI and app: I'm loving the COROS application interface! A cool, elegant and stylish design that provides a lot of useful data. Trust me, if you are used to the interface of the Garmin "Connect" with the Coros app you will feel like you are taking a leap into the future of at least 10 years!

2. Music: Pace 3 supports downloadable music with 4GB of dedicated memory. You can simply transfer your music from a computer and listen to your favorite songs without having your phone with you!

3. Touchscreen: The introduction of the touchscreen makes navigation even more fluid! Thanks to the two-button layout, one of which doubles as a scroll wheel, you can easily navigate between the watch's features! Don't like the touchscreen? Don't worry, you can deactivate it!

I've been using it for about ~1 week so I'm not ready for a full in-depth review yet but I'll talk about it in more detail in the next emails!

Take a look of COROS Pace 3 on official website simply clicking here!

The Best Tips For Older Runners

Today I've got a really informative section directed towards the older runners in our community. Whether you're just starting out in running or you've been running for many years, I've got lots of tips and tricks to help you keep running fast, healthy, and strong!

Aging doesn't have to be a barrier to staying active and competitive.

So, let's dive into this article and explore how you can continue to enjoy running well into your golden years.

Recovery and Listening to Your Body

As we age, our body's ability to recover decreases, making it crucial to pay attention to recovery. One key strategy I've been using with our older athletes is a 14-day cycle that includes rest days.

This even-numbered cycle provides ample recovery time compared to the traditional 7-day week, which is an odd number.

In addition to this, prioritizing sufficient sleep, regular stretching, and a balanced diet can significantly enhance your recovery process.

Listen to your body and be proactive in taking extra rest days or incorporating low-impact cross-training activities like swimming or cycling to reduce the risk of injury.

Warming Up and Cooling Down

Warming up and cooling down are vital for older runners.

Dynamic stretching for about 4-5 minutes before your run can help prevent muscle strains. During your run, start slowly and gradually build up your pace.

After your run, perform static stretching to maintain flexibility and reduce the risk of muscle tightness or cramps. Properly warming up and cooling down can make a significant difference in your overall running experience.

Here’s my warm-up routine you can include before your runs and in this issue you can find a post-run stretching routine!

Different Types of Runs

To maintain your running performance and health, consider incorporating different types of runs into your routine.

Three great options are:

1. Fartlek runs: These involve bursts of speed during your run, helping to improve running form and overall performance. At this link you can find some ideas for your fartlek runs!

2. Hill sessions: Incorporating hill sprints into your routine enhances strength and running form.

3. Progressive runs: Start your run at a slower pace and gradually increase your speed as you go. This can help you build endurance and strength.

Menopause and Running

For female runners going through menopause, exercise, including running, can alleviate menopausal symptoms.

However, it's crucial to listen to your body and adapt your routine as needed. If you experience sleep disturbances, consider shifting your run to a cooler part of the day.

Overall, running can be beneficial during this time, but it's essential to prioritize your well-being and adjust your routine accordingly.

I found a cool study about menopause and exercise, you can read it here.

Strength Training

Aging can lead to a loss of lean muscle mass, making strength training essential.

Aim to include at least one, preferably two, 20-30 minute strength training sessions in your weekly routine.

Focus on exercises like calf raises, squats, lunges, and planks to build muscle and reduce the risk of injuries.

Choosing the Right Surfaces

Running is a high-impact sport, and as we age, it's crucial to lessen the impact on our joints and bones.

Consider running on softer surfaces like trails or fire roads to reduce the strain on your body.

You might also explore low-impact cardiovascular options like swimming and cycling to maintain your fitness without the heavy impact of running.

Focus on Effort, Not Just Pace

It's advisable to focus on effort level rather than pace.

Maintaining an easy, conversational pace during most of his runs is crucial. This means being able to hold a conversation while running without gasping for breath.

The goal is to finish runs feeling energized, not exhausted. Running at a comfortable pace minimizes the risk of overexertion and injury, especially for older runners!

Competing with Younger Runners

Age is just a number, and don't be discouraged by the idea that you can't compete with younger runners.

In longer ultra races, those in their 40s and 50s often outperform younger competitors due to their mental strength and experience.

Running is about more than just times; it's about the joy of exploring, making friends, and being part of a vibrant community.

Embrace the benefits of your age and experience, and you can certainly challenge and even beat younger runners!

In conclusion running can be a lifelong passion, and age should never be a barrier!

Embrace the changes that come with getting older and adapt your running routine to accommodate your body's needs.

Remember that running is about more than just times; it's about the joy of staying active, exploring, and enjoying the journey.

So, keep running strong and make the most of every mile!

Trivia Question: What was the name of the bare-foot Ethiopian winner of the 1960 Olympic Marathon?

Find the answer at the end of this email.

Static Stretching Vs Dynamic Stretching

Many runners often admit to cutting corners when it comes to one crucial aspect of their training: stretching.

In the rush to hit the road for their run, pre-workout stretching is often neglected, and post-run, a brief foam roller session might be the extent of it. However, it's widely recognized that stretching, both before and after running or any exercise, offers numerous benefits.

But the question remains:

• Which is better, static or dynamic stretching?

• Is static stretching more effective before running, or is it dynamic stretching?

• Should you opt for dynamic or static stretching after your workout?

In this section, I'll compare static stretching to dynamic stretching and guide you on when to incorporate each into your routine!

Understanding Static Stretching

Static stretching is the traditional form of stretching that most people envision when they think of stretching. It entails lengthening a muscle to its full range of motion and holding the position for a period, typically 15-30 seconds, though some may hold stretches for longer.

These stretches can be repeated as needed.

The primary goal of static stretching is to enhance flexibility and range of motion by releasing muscle tension, thereby improving mobility and reducing the risk of muscle injuries during exercise.

Common static stretches include the standing hamstring stretch (bending at the waist to touch your toes) and the butterfly stretch.

Exploring Dynamic Stretching

Dynamic stretching is often considered a more functional form of stretching.

It involves performing continuous movements to extend the range of motion around a joint and stretch the muscles, as opposed to holding a static position.

Dynamic stretching not only aims to increase flexibility and range of motion but also to increase blood flow to the tissues and warm up the muscles before exercise.

It prepares the body for the movements it will encounter during the workout.

Examples of dynamic stretches before running include hip circles and exaggerated walking lunges to stretch the hamstrings and glutes.

The Mechanism Behind Stretching

As you can read, stretching, whether static or dynamic, aims to increase your range of motion in joints.

The greater your range of motion, the more flexible and limber you will feel, allowing your body to move more naturally.

For instance, individuals with tight glutes and hip flexors may have limited hip range of motion, affecting their stride length and running efficiency.

Both static and dynamic stretching activate sensory receptors in muscles, tendons, and ligaments, signaling the spinal cord to instruct the tissues to relax.

As muscle fibers and tendons relax, the tissues lengthen, reducing the force on joints and allowing for greater mobility.

Dynamic stretching, with its continuous movements, also elevates the heart rate, increasing circulation, delivering oxygen and nutrients to muscles, and enhancing flexibility.

Static vs Dynamic Stretching: Key Differences

The primary distinction between static and dynamic stretching is that static stretching is passive, while dynamic stretching is active.

Static stretching involves holding a stationary position to stretch the muscle, whereas dynamic stretching involves continuous movement to mobilize the joint and increase circulation.

Both terms are sometimes used interchangeably with passive and active stretching.

When to Use Static and Dynamic Stretching

Some research suggests that dynamic stretching prior to a workout can improve exercise performance. For example, recent evidence suggests that dynamic stretches before a workout can increase vertical jump height.

Here are some sample stretches for each:

Static Stretches:

• Butterfly stretch;

• Standing or seated hamstring stretch;

• Figure-4 stretch;

• Frog stretch;

• Calf stretch.

Dynamic Stretches:

• Walking lunges;

• Leg swings;

• High knees;

• Butt kicks;

• A skips;

• Arm circles;

• Heel walks;

• Toe walks

• Fire hydrants;

• Donkey kicks.

Your stretching routine need not be overly time-consuming.

For pre-session stretching, select 3-5 dynamic stretches targeting the main muscles you'll use during your workout, and perform each for 30-60 seconds.

After your session, include a few static stretches focusing on the muscles you worked, performing each stretch 1-3 times for 15 to 30 seconds each.

For example, a runner may do walking lunges, hip swings, and butt kicks before running and static stretches like a standing quad stretch, standing hamstring stretch, and standing IT band stretch after the run.

Now that you know when to use static or dynamic stretching, you can customize your pre and post-workout routines accordingly.

As always feel free to reply to this email sharing your thoughts or if you have any question, doubt, request let me know! I will be happy to help you!

You can learn more about the effect of static and dynamic stretching during warm-up reading this study.

Eliud Kipchoge Comments on Kelvin Kiptum’s World Record

For the past decade, Eliud Kipchoge has been a dominant force in the marathon, winning 14 out of the 17 races he’s participated in.

The double Olympic champion and now former fastest man consistently set the standard for the distance, until Oct. 8, 2023.

On that day, his Kenyan compatriot, Kelvin Kiptum, rewrote the history books by shattering Kipchoge’s world record at the 2023 Chicago Marathon!

While fans across the world marvelled at Kiptum’s new record of 2:00:35, Kipchoge remained silent.

He did not publicly acknowledge it until two weeks after the race, during a press conference at the 2023 Princess of Asturias Award for Sports in Oviedo, Spain.

Kipchoge’s comments about Kiptum were in response to a reporter’s question after he received an award for his accomplishments as a runner and his remarkable contributions through his foundation, which focuses on promoting education and environmental protection.

“I was not surprised about (Kiptum) breaking the world record…” Kipchoge said. “I look forward to seeing records being broken because I have shown them the way.”

Kipchoge’s two-week silence and decision not to publicly congratulate Kiptum sparked heated discussions online, with some fans labelling the marathon legend as ‘unsportsmanlike – Eliud also expressed his excitement about a potential showdown with Kiptum at the 2024 Paris Olympics.

Kipchoge aims to become the first man to win three consecutive Olympic gold medals in the marathon event, while Kiptum hopes to win his first.

Kiptum, on the other hand, had high praise for Kipchoge after his record-breaking run in Chicago. “Of course, Eliud is the GOAT, he has achieved a lot, and we hold him in high regard, following his footsteps…” said Kiptum.

The new marathon world record holder will face a tough decision if he wants to race for Olympic gold or chase the world record at the 2024 Berlin Marathon, which is less than six weeks after the Olympic marathon in Paris.

Even though Kipchoge may no longer hold the marathon record, he remains determined to continue making history and inspire the next generation moving forward.

Last Week Training Sessions

Last week's training block was ~67km:

1. Monday: 50min Easy + Core

2. Tuesday: Rest

3. Wednesday: AM Gym + PM 4x400m/300m/200m/100m

4. Thursday: 55min Easy

5. Friday: 10km Tapis Roulant

6. Saturday: Core

7. Sunday: 17km Easy

If there's one thing I've noticed in these two years of training it's how my recovery time has become faster!

Last year, after running a Half Marathon, I felt that my body needed at least 3-4 days to recover at 100% from fatigue, but nowadays 1-2 days are enough! On Saturday I ran the half marathon, Sunday I rested and on Monday I was ready to resume my training session.

From now I’ll start to increase my mileage again and I’ll try to get in my best shape for the 10km race on November 19th!

Do you want learn more about recovery? Here’s the article for you!

Just for Laughs 😂

Trivia Answer: Abebe Bikila, learn more about him here!

Latest Editions

• How Running Over 40 Could Save Your Life (Link)

• The BIG Problem With Low Heart Rate Training (Link)

• Runners – Beware Of These 4 Myths! (Link)

• How to Improve Your Marathon Time (Link)

• How To Start Running At 50 And Beyond! (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

Thanks COROS for the support.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.